Yeah, quality is definitely more important than quantitiy. One good punch is better than 100 shitty ones on the bag, or in a fight. If you can't crank out 100, do less, but make sure they are good hard, crisp shots. The jabs should have pop. The crosses, hooks, bolos, and overhands should have KO power to them. Once again, if something isn't working, SLOW IT DOWN. Focus on that technique, and don't just grind through it sloppily.

But once you have it all down, shoot for 100+ punches good per round for cardio. If you can go higher, then do it. I tend to average more like 150 for my early rounds, then go down to about 120 by the latter. I treat the bag like an opponent. I like to visualize attacks coming in, slip them, flurry several comos, angle out, come back in, bob and weave, flurry again. I try to avoid just grinding things out, and really work on explosive flurries. It works quite well for me.